keto ultra weight loss plan for 7days
Cyclical
or targeted ketogenic diets are more advanced methods and primarily used by
bodybuilders or athletes.The information in this article mostly applies to the
standard ketogenic Ketogenic Diets Can Help You Lose WeightA ketogenic diet is
an effective way to lose weight and lower risk factors for disease (8, 9, 10,
11, 12, 13).In fact, research shows that the ketogenic diet is far superior to
the often recommended low-fat diet (2, 14, 15, 16)
.What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).For more details on the weight loss effects of a ketogenic diet, read this article.Ketogenic Diets for Diabetes and PrediabeteDiabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function (27).The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (28, 29, 30).One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (29).Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications (28).In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (2, 31).Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).For more information, check out this article on the benefits of low-carb diets for people with diabetes.Other Health Benefits of KetoThe ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.Studies have now shown that the diet can have benefits for a wide variety of different health conditions:Heart disease:
The ketogenic
diet can improve risk factors like body fat, HDL cholesterol levels, blood
pressure and blood sugar (32, 33).Cancer: The diet is currently being used to
treat several types of cancer and slow tumor growth (4, 34, 35, 36).Alzheimer's
disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its
progression (5, 37, 38).Epilepsy: Research has shown that the ketogenic diet
can cause massive reductions in seizures in epileptic children (3).Parkinson's
disease: One study found that the diet helped improve symptoms of Parkinson's
disease (39).Polycystic ovary syndrome: The ketogenic diet can help reduce
insulin levels, which may play a key role in polycystic ovary syndrome
(40).Brain injuries: One animal study found that the diet can reduce
concussions and aid recovery after brain injury (41).Acne: Lower insulin levels
and eating less sugar or processed foods may help improve acne (42).However,
keep in mind that research into many of these areas is far from
conclusive.Foods to AvoidAny food that is high in carbs should be limited.Here
is a list of foods that need to be reduced or eliminated on a ketogenic
diet:Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy,
etcGrains or starches: Wheat-based products, rice, pasta, cereal, etc.Fruit:
All fruit, except small portions of berries like strawberries.Beans or legumes:
Peas, kidney beans, lentils, chickpeas, etc.Root vegetables and tubers:
Potatoes, sweet potatoes, carrots, parsnips, etc.Low-fat or diet products:
These are highly processed and often high in carbs.Some condiments or sauces:
These oftencontain sugar and unhealthy fat.Unhealthy fats: Limit your intake of
processed vegetable oils, mayonnaise, etc.Alcohol: Due to their carb content,
many alcoholic beverages can throw you out of ketosis.Sugar
.What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).For more details on the weight loss effects of a ketogenic diet, read this article.Ketogenic Diets for Diabetes and PrediabeteDiabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function (27).The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (28, 29, 30).One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (29).Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications (28).In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (2, 31).Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).For more information, check out this article on the benefits of low-carb diets for people with diabetes.Other Health Benefits of KetoThe ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.Studies have now shown that the diet can have benefits for a wide variety of different health conditions:Heart disease:
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